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week one

FRIDAY

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warm Up

WORKOUT

Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.

1. 

Bodyweight Squat

bodyweight squat

2 sets, 40-60 seconds
rest 90 seconds

2. 

Dumbbell Bench Press 1

dumbbell bench press

2 sets. 8-10 reps
rest 90 seconds

3.

Kickback

glute kickback

2 sets. 10-12 reps
rest 90 seconds

4.

Dumbbell Row

dumbbell row

2 sets. 8-10 reps
rest 90 seconds

5.

RB Standing Rotation

standing resistance band rotation

2 sets. 8-10 reps
rest 60 seconds

check in along the way

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